Healthy Living: Twelve ways to a healthier 2012

There was a time when we thought of health as simply the absence of disease. As long as you were not sick and had low blood pressure and good cholesterol readings, you were seen as a healthy person. Today, we recognize that our health is defined by many other factors, such as what we eat, physical fitness, sleep, levels of stress, emotional well-being, feeling connected to others and our general outlook on life.
To improve your health in the coming year, follow these 12 tips. Start by selecting up to three items on the list that you think will have the greatest positive impact on your life. Every week or two, choose a few more health goals to integrate into your daily life.
I am confident that if you work your way through this entire list by the end of this year, though you will be a year older, you will feel younger, happier and healthier.
1. Rid your cupboards and refrigerator of processed snack food and sweets. If there isn’t any ice cream in the freezer, it can’t call to you at 10 p.m. Invest in some rich, high-quality dark or raw chocolate for the occasional indulgence.
2. Treat yourself to a new piece of workout attire, equipment or gadget. I remember when I mounted my first bike computer. I had so much fun geeking out over the numbers that 35 miles seemed to go by in a flash.
3. Be present when you are with your family and friends. They should not have to compete with your computer or mobile phone for your attention. Connecting with those you love (especially parent to child) will bring you great joy, emotional fulfillment, and happiness.
4. Prioritize buying higher-quality food, even if it costs more and means buying less other “stuff.” My favorite places to shop for quality produce, seafood and meat are the farmers market, Whole Foods and El Salchichero (an incredible butcher on the west side, owned and run by a father-son duo from Boulder Creek).
5. Practice standing on one leg while brushing your teeth. Balance on the right foot while you brush the uppers and the left while you brush the lowers. This simple exercise improves balance, neuromuscular connections and reflexes, which can reduce the risk of rolling an ankle or falling.
6. Buy yourself a 32-ounce, BPA-free water bottle, and fill it every day before you leave the house. Being properly hydrated can improve energy, mental clarity, digestion and detoxification and helps control hunger. Aim to drink about 64 ounces of filtered water per day.
7. Set a physical performance goal that challenges and excites you. Based on where you are now, choose a goal that you can accomplish within four to 12 weeks. Here are some ideas: Hike the Berry Falls loop in Big Basin, run a 10K, complete 50 pushups in a row. Performance goals are often more motivating than weight-loss goals.
8. Take time to make more home-cooked meals. Cooking from scratch with fresh, whole ingredients promotes a deeper connection with your food, along with greater control over the ingredients. Put on some nice music and enjoy chopping, mixing and the wonderful aromas that fill your kitchen.
9. Eat your meals at a clean, clutter-free, computer-free, phone-free table. Savor your mealtimes. Relax, slow down and take pleasure in the flavors. Eating this way helps lower stress, improves digestion and sharpens awareness of your body’s signals of satiety, so you naturally eat less.
10. Reserve half of your lunch and dinner plates for vegetables. Vegetables are loaded with antioxidants, phytonutrients and fiber, which can protect you from age-related degenerative disease and help you feel full longer.
11. Learn something new. Whether it be piano playing, Italian, tennis or knitting, learning something new is fun, rewarding and said to promote anti-aging benefits for your brain.
12. Cut off all electronic input and work-related activities an hour before going to bed. Use this time to unwind, kick your feet up and even do a little relaxation yoga or breathing. A good night’s sleep can decrease appetite, reduce stress, improve energy, aid recovery from workouts and brighten your outlook on life.
Here’s to a healthy new year!
Julia Blanton is a nutrition, fitness and wellness coach. An avid runner, she keeps a health blog at www.juliablanton.com.